The gyms have already opened, many people have returned, but there are also many who are still standing behind.
Although this plan can be used in a gymnasium, the use of dumbbells alone was not by chance.
Many were the ones who bet on buying training material to continue their routine at home.
We published an article ourselves to help those who wanted to train at home while the gyms were closed here.
This training plan was designed for those who have dumbbells and a training bench.
Basically, it is a full body plan, which aims to get the most results from the minimum material possible.
If this is your case, this dumbbell training plan may be what you are looking for.
Let's get down to business and present the training plan.
Dumbbell workout plan
Training A
- Dumbbell Squat - 3 series x 10 repetitions
- Dead weight with dumbbells and semi-stretched legss - 3 sets x 10 repetitions
- Dumbbell paddle - 3 sets x 10 repetitions
- Chest press with dumbbells - 3 sets x 10 repetitions
- Sides - 2 sets x 8 reps
- Dumbbell curl with dumbbells - 2 sets x 8 reps
- Lying dumbbell extension - 2 sets x 8 reps
Workout B
- Dumbbells with dumbbells - 3 sets x 10 repetitions
- Dead weight with dumbbells - 3 sets x 10 repetitions
- Seated shoulder press - 3 sets x 10 repetitions
- Openings - 2 sets x 8 reps
- Hammer Curl - 2 sets x 8 reps
- Seated dumbbell extension - 2 sets x 8 reps
Workout C
- Step Up With Dumbbells - 3 sets x 10 repetitions
- Dead weight with dumbbells and semi-stretched legs - 3 sets x 10 repetitions
- Dumbbell paddle - 3 sets x 10 repetitions
- Chest press with dumbbells - 3 sets x 10 repetitions
- Inverted openings - 2 sets x 8 reps
- Dumbbell curl with dumbbells - 2 sets x 8 reps
- Dumbbell press and short handle - 2 sets x 8 reps
Conclusion
And this is the training plan.
It is intended for beginners and those who already have a few months of training.
Can be used to win muscle mass, lose fat or just keep your current shape. It all depends on your diet and the amount of cardio used.
It can be done three times a week, with some cardio on rest days.
It can also be done more than three times a week, but ideally always leave a rest day between each workout.
Don't forget to follow the plan with a good diet, according to your goals.
If you have any questions, use the comment area below.
